June 28, 2013
1) Snatch
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 70%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85-90%
2) 3 power cleans + 3 push jerk:
Set 1: 60%
Set 2 – 3: 65%
Set 4 – 5: 70%
3) Clean deadlift:
4 x 4 reps@ 105%
4) Back Squat:
Set 1: 4 reps @ 60%
Set 2 – 3: 4 reps @ 70%
Sets 4 – 5: 4 reps @ 80%
Snatch:
2/2 on 140
2/2 on 160
2/2 on 185
1/2 on 207 (used 90% of 230)
Power cleans and Je ‘s
165, 175, 190
Clean deadlift
1 x 4 at 275, 3 x 4 at 305
Back squat
210, 240, 280 (still very weak on squats)
Fun morning–everyone did well on the snatch and hit the reps when they had to.
Snatch: 125, 145, 170, 180 missed 180 1 time (still struggling on snatch)
Power cleans and Jerks: 175, 185, 1 x 3 @ 205, 1 x 3 @ 225
Clean dead lift- 275
Back Squat: 275-315-335
Snatch:
2/2 on 145
2/2 on 165
2/2 on 195
0/2 @ 215, landed 225 x1 (used 90% of 240)
Power clean and jerk
165, 175, 190(based off 280 lbs)
Clean deadlift
1 x 4 at 275, 3 x 4 at 305
Back squat
235, 265
I agree with Sam, I believe big number’s are coming on our oly lifts!
Snatch: Set 1> 70# Set 2> 85# Set 3> 95# Set 4> 90# Set 5> 95#
Power Cleans + Jerks: Set 1> 95# Sets 2-3> 105# Sets 4-5> 115#
Clean Deadlifts: 165 # first set, then someone needed my 2.5 weights so dropped down to 160#
Back Squat: Set 1> 3 reps @ 155# Set 2> 135# Set 3> 145# Set 4> 155# Set 5> 160#
I don’t know what my 1RM is for back squats so I picked 260# as a goal and well that wasn’t happening today. That’s why I started at 155# and only got three reps then backed down my percentages.